CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 100m Run* :30 Double Under Practice 1:00 Deadbugs -Rest :30 b/t Sets- *Increasing pace of run each set. (No Measure) Workout “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round **GHD Optional Cool Down Warm-up (No Measure) FOR RECOVERY 1:30 Plantar Smash (R) 1:30 Plantar Smash (L) 2:00 Calf Smash (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall Ball Push Press 12/10 Cal Row (Mod effort) 10 Wall Ball Thrusters 10 Wall Balls Workout “STRAIGHT 100.” (Time) FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row -20:00 Time Cap- Cool Down Warm-up (No Measure) FOR RECOVERY* 5:00 Nasal Breathing Only Bike, Row, or Walk (EZ) *Perform soon after finishing Straight 100. (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Jog 6 PVC Pass Thrus 6 PVC Snatch Grip High Pull + Punch Overhead* 6 Tuck-Ups 6 Kip Swings *This should be slow … upright position w/a Snatch High Pull + Punch Overhead Into … 2 ROUNDS 100m Jog 3/3 PVC Around the Worlds* 3 Behind the Neck Snatch Grip Push Press 3 Behind the Neck Snatch Grip Push Jerk 6 Kipping Knee Raises *Keeping arms straight and with a Snatch grip, go around the body with the PVC (3 reps in each direction) Strength Metcon (Weight) EVERY 1:30 FOR 7 SETS* 1 Snatch Grip Deadlift + 1 Below the Knee Hang Power Snatch + 2 Above the Knee Hang Power Snatch *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (6 Rounds for time) EVERY 3:00 x 6 SETS 100m Run Hang Power...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Jump Rope Practice Into… AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 35 DUBS MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)* MIN 3 – Max Rope Climbs MIN 4 – Rest *Squats should be able to be completed unbroken but challenging. (Score is Reps) Finisher Warm-up (No Measure) FOR QUALITY Accumulate 5:00 in the bottom of an Air Squat Hold (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :40 Arm + Body Rowing 10 BB Deadlift to Above the Knee 10 Cat/ Cows Into 2 ROUNDS :40 Cal Half Slide Rowing 10 BB Deadlift to Below the Knee 10 Slow Deadbugs Into 1 ROUND :40 Full Slide Rowing 10 BB Deadlifts 10 Glute Bridge-Ups w/ :02 Pause Strength Deadlift (8-8-8*) *Keep weight Light-Moderate. Deload Week. (Score is Weight) Week 6 of 7 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15 Deadlifts (135/95)|(95/65) 15 Box Jumps (24/20) 20/15 Cal Row (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)Read more